Ten Ways to Develop Resilience

Resilience is your ability to bounce back from adversity, recover from setbacks, and maintain a positive outlook when facing challenging situations. It is a skill that can be learned and developed, and is essential for your well-being and success in life. 

Whether you are facing a personal crisis, dealing with a difficult work situation, or simply trying to cope with the stresses of everyday life, becoming more resilient can help you to overcome obstacles and achieve your goals.

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The Attitude and Skills of Resilience

Resilience experts agree that there is a particular pattern of attitudes and skills that can help people survive and thrive under stress. These attitudes and skills can be learned and developed through deliberate practice and personal growth. Here are some examples of resilience-building actions that you can take:

1. Make Connections.

Making connections is a powerful way to develop resilience. When you have strong relationships with family, friends, and others, you're better equipped to bounce back from tough times. And being part of a community, like a civic or faith-based group, can give you a sense of belonging and help you feel more hopeful.

2. Reframe Crises as Solvable Challenges.

Don't give up when a crisis hits. Yes, tough situations happen, but it's how you handle them that counts. Instead of thinking it's an impossible problem, focus on finding solutions. Try looking beyond the present and envisioning how future circumstances may improve. 

3. Move Toward Your Goals.

Setting realistic goals and breaking them down into small, achievable tasks, can help you build momentum and maintain a sense of progress and accomplishment. For example, asking yourself, "What's one thing I know I can accomplish today that helps me move in the direction I want to go?" can be a powerful tool for building resilience. 

4. Take Decisive Actions.

When facing adverse situations or stresses, it can be tempting to detach from them completely and wish they would disappear. However, this approach can often lead to feelings of helplessness and lack of control, which can ultimately make the situation worse. Instead, try doing something, even if it's small, to take control and start solving the problem.

5. Look for Opportunities for Self-Discovery.

While facing difficult situations can be incredibly challenging, many people find that they learn important lessons about themselves and the world around them, and that they emerge from these experiences with greater strength and resilience. By learning from our struggles and challenges, we can develop resilience and become stronger and more capable of facing future difficulties.

6. Keep Things in Perspective.

When you are in a difficult situation, it can be easy to get caught up in the moment and feel like the situation is all-consuming. However, by taking a step back and considering the situation in a broader context, you can often gain perspective and avoid magnifying the event beyond its actual significance. This can help you maintain a sense of calm and focus, even in the face of challenging circumstances.

7. Maintain a Hopeful Outlook. 

An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want rather than worrying about what you fear.

8. Take Care of Yourself.

When you face challenging circumstances or deal with stress and adversity, it can be easy to neglect your own needs and well-being. By paying attention to your needs and feelings and engaging in self-care activities, you can keep your mind and body primed to deal with situations that require resilience. 

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Final Thoughts

Becoming more resilient is a journey that requires effort and commitment. By developing the attitudes and skills outlined above, you can increase your ability to bounce back from adversity, recover from setbacks, and maintain a positive outlook when facing challenging situations. With persistence and determination, you can become more resilient and achieve your goals, no matter what challenges you may face.

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 Resources for Resilience

Intrigued by what you’ve learned about resilience? There’s more! 
The American Psychological Association is a trusted resource for resilience information. Visit https://www.apa.org/topics/resilience/building-your-resilience

Watch Psych2Go’s YouTube video “What is Resilience.” https://youtu.be/RJKbr8VvvbY

Watch psychologist and author Amy Morin’s TedTalk “The Secret of Becoming Mentally Strong” https://youtu.be/TFbv757kup4